It was mostly all focused isolation exercises today, but with a twist–instead of rest/pause after the heavy set, I reduced the poundage and immediately did a drop set–no rest. Killer change to gain…
Quads: Leg extensions (2×20,8 drop 5)
Hamstrings/Glutes: Seated leg curls (2×21,8 drop 5); Flat-back hypers (2×20,9 drop 7)
Calves: Machine leg pres calf raises (2×22,9 drop 6)
Chest: Machine flyes (2×20,8 drop 5)
Back: Bar cable rows (2×20,7 drop 4); Stiff-arm pulldowns (2×17,8 drop 4)
Delts/Tri‘s/Bi’s: Lateral-shrugs (2×20,8 drop 6); V-bar pushdowns (2×21,10 drop 7); Machine preacher curls (2×20,8 drop 5)
Abs: Machine crunches (2×19,8 drop 5)
Workout based on the new Anabolic Reload Mass Workout, featuring STX.
STX Iso + Drop Tuesday Summary
The drop set allows a few more reps than rest/pause and condenses the work into a shorter time frame–no rest instead of 10 seconds. The problem is that all exercises must be done with dumbbells or machines, so the weight reduction is immediate. A plate-loaded machine or barbell won’t work. Nevertheless, this is excellent change to gain with even more pain.
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.